10.7.15- Happy Birthday Ashley

Happy Birthday to the girl that introduced me to all of you. Ashley was one of the main reasons why I decided to move my life down here and begin this journey with you all at CrossFit Speakeasy. For that, I am forever thankful. Ashley- may today (and the rest of your 27th year) bring you everything you could ever hope and dream for. You’re not perfect, by any means, and you know I will be the first person to tell you that…but you are one hell of a human being. You have one of the biggest hearts of anyone I have ever met, and I am so thankful that yours caught mine. I would not get half of the things done in a day that I need to if it weren’t for you. And I sure as hell would have no idea where I was supposed to be or what I was supposed to be doing. I wouldn’t know my head from my ass if it weren’t for you. Thank you, Ashley- for being you and being with me. I love you. Happy Birthday!

For those of you doing the nutrition challenge, we are approaching the halfway point! Your midpoint InBody check-ins will be held THIS Friday 10/9 until NEXT Friday 10/16. You may go to the Nutrishop in Wall to get your InBody update.

Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min. 

On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach. 

 

Today’s Workout

Strength

• Find your 5RM Front Squat

THEN

• 2×5 Tempo Front squats @60% of your 5RM (Tempo=33×3)
• 33×3 means…3 second hold at the top of your lift, 3 second descent, explode out of the bottom, 3 second hold at the top. 

Conditioning

• AMRAP10:
  • 800m Run buy-in
    • Then AMRAP:
      • 15 KB Swings (RX= 70/53#) (CRX= 88/70#)
      • 15 Wallballs (20/14#)